Even having studied holistic health, Ayurvedic medicine, and nutrition- As well as living with metabolic disorders. I’m far from understanding anything. Except that calories are not equal, both the form it takes a AND how each person’s body metabolizes it. I think this argument can keep going til the cows come home but reality is while yes calories are important, depending on the way your body works All calories are definitely not equal.
Also exercise is not for weight loss as much as it is for building muscle and muscle uses more calories per lb than fat. At rest, Body Fat only burns 3 calories per lb! While muscle (I don’t remember exactly) I think burns 50 calories per lb.
as for protein intake It’s important to adapt your daily intake based on your current weight. Approximately 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
Personally I think it’s healthy to stick to guidelines of protein, little to no sugar, then adding vegetables as tolerated. And introducing complex carbs in maintenance as tolerated.
Also low carb doesn’t always = meat only or high protein ...
as for calories ...
corn is not the same calories as spinach
sprouted grain sourdough bread isn’t the same as processed white bread
Etc etc etc
I’m too tired ... sorry
also ... @FluffyChix posted some very informative videos